The Corona outbreak has resulted in a lot of people being affected by the pandemic. Social distancing is considered to be the best precaution one could take in such times. So we came up with a list of exercises that would not require you to go to the gym. We recommend that you exercise at home, while we wait for the situation to be under control.
Exercises that can be Done at Home
There are a lot of different exercises that can be done to cater to your bodybuilding needs. We recommend you focus on staying in shape rather than pushing to gain more. These exercises are compiled keeping this in mind and you should be focusing on your immune system.
So let’s begin with the list.
Lunges:
Lunges are a great way to increase muscle strength in your legs and also increases your balance in the process. This exercise is mainly focused on below the waist, mainly on your legs and glute muscles.
Exercise at Home | Lunges
How to Perform:
- Start off by having your feet apart at shoulder distance and your arms down by your sides.
- Take your right leg and place it in front while bending it. Make sure that your thigh is parallel to the ground. To maintain good form make sure that your right knee does not extend beyond your right foot.
- Push up with your right foot and return to the starting position.
- Do the same with the left leg. This is a single rep.
- Complete 10 Reps of 3 Sets.
Push-up:
Push-ups are one of the most commonly performed exercises in the world. It is also one of the most effective exercises of all times, it tends to stimulate most of the main muscles working in our body.
Exercise at Home | Push-ups
How to Perform:
- Start off in a Plank position and keep your core and your shoulders should be pulled back and down.
- Bend your elbows until your chest is near the floor (make sure not to touch the floor) and then extend your elbows to go back into the plank position.
- Complete 3 sets of push-ups with as many reps as possible.
Tip: If you cannot perform a standard push up then feel free to change your stance and get on your knees. You can still reap the benefits of this exercise.
Squats:
Squats are an amazing exercise to add to your daily routine. Squats help with flexibility with lower back and hip, while building up core and lower body strength. Squats tend to engage the biggest muscles in the body, therefore they are really good at burning calories as well.
Exercise at Home | Squats
How to Perform:
- Start off by standing straight with your legs just a bit apart from your shoulder width and your arms on the sides.
- Now perform the sitting motion, where you would bend your knees and push your hips back, while keeping your chest and chin up. (as if you were going to sit in a chair).
- Ensure that your knees don’t bow inwards or outwards in the process. Do it until the thighs are parallel with the ground. Bring your arms out straight in a comfortable position. Hold the position for a second and then extend your legs to return to the same position you started out from.
- Complete 3 Sets of 20 Reps.
Standing Overhead Dumbbell Presses:
This is yet another amazing exercise which not only is good for the shoulders but it also helps workout your upper back and core. Compound exercises like this one are really good in working out more than one muscle group and joints.
Equipment Needed: 5 Kg Dumbbell
Exercise at Home | Overhead Dumbbell Press
How to Perform:
- We would recommend that you start this off with a light set of dumbbells. Begin by standing shoulder width apart. Now more the dumbbells over your head in a way that your upper arms are parallel to the floor.
- Now push the arms upwards until they are fully extended over your head. Brace your core while performing this motion.
- Now extend and hold the position for sometime and then revert back to position where you started off. With your triceps parallel to the floor again.
- Complete 3 Sets of 12 Reps.
Dumbbell Rows:
Dumbbell Rows are another amazing exercise that will workout your upper body. It will not only make you back look great but would help in strength building as well. Two things to keep in mind when performing this exercise. Firstly; choose light weights to begin workout and secondly, make sure that you are squeezing at the top of the movement.
Equipment Required: 5 Kg Dumbbell
Exercise at Home | Dumbbell Rows
How to Perform:
- Start with a dumbbell in both hands. Recommended weight is no more than 5 Kgs for beginners
- Bend forward through your waist and make a 45 degrees angle. A very important point to note here; don’t arch your back in the process. Now let your arm go straight down, while you keep your neck aligned with your back in the process. As you keep a strict posture.
- Now start with pulling your hands straight back just below your chest and engage your lat.
- This is considered to be 1 rep and you need to repeat this 10 times for 3 sets.
Single-Leg Dead-lifts:
Here is another exercise that is going to be challenging your balance. This is going to require leg strength and stability. Now grab a moderate weight dumbbell to get started with this exercise.
Equipment:
Dumbbell 5 Kgs
Exercise at Home | Single-Leg Dead-lifts
How to Perform:
- Begin by starting with the dumbbells in your hands and your knees slightly bent.
- Now begin with kicking behind with your one leg. While keeping the other leg straight. As you kick lower the dumbbells in your hand lower to ground.
- When you feel like you have reached back with your leg to a comfortable position, begin to go back into the starting position. Make sure you do this in a controlled motion. Squeezing your glutes as you do it. Make sure that your pelvis is parallel with the ground as you perform this movement.
- No perform 10 to 12 Reps for each leg.
Burpees:
One of the toughest and the most effective exercises that one can do without weights. This is a whole body workout that is great for cardiovascular endurance and muscle strength.
Exercise at Home | Burpees
How to Perform:
- Start this exercise by standing upright and your arm by your side.
- Start to squat down while keeping your hands in front of you. When your hands make contact with the ground kick both legs back and move to a push-up position.
- Do a Push-up.
- Come back to the starting push-up position and now kick your knees towards your hands to come in the squat position.
- Now stand up straight and jump with your arms above your head.
- This is one rep. Complete 10 reps of 3 sets for a beginner.
Side Planks:
A strong core is the true sign of a great body. So don’t plan on skipping these core specific exercises. This exercise requires a mind to muscle connection, followed by controlled movements, for it to work.
Exercise at Home | Side Planks
How to Perform:
- Now Lie on the ground on your left side with your right foot stacked up on the other.now elevate your body by using your elbow and placing it on the ground and elbow should be directly under the shoulder.
- Now stiffen your spine by contracting your core. Lift your knees and hips off the ground. Forming a straight line with your body.
- Return to the beginning position with a controlled movement. Now do 3 sets of 15 reps on one side and then switch to the other side.
Sit-ups:
Although this is a very basic exercise there is nothing that would beat a good sit up, to work your abdominal muscles. Though if you have a lower back problem just do the simple crunch; which only requires you to work your upper back and shoulders. Lifting off the ground.
Exercise at Home | Sit-ups
How to Perform:
- Start by lying on your back with your knees bent and your feet touching the ground and your hands behind your head.
- Now keep your feet firm to the ground and lift up your head and bring it forward. As you continue this motion make sure to keep your core engaged. Make sure not to push on your neck as it would strain it.
- When your chest and legs are close enough, begin to go back in a controlled motion.
- Now as a beginner complete 3 sets of 15 reps.
Glute Bridge:
The glute bridge is an effective exercise when you are focusing on posture.
Exercise at Home | Glute Bridge
How to Perform:
- Start off with you lying on your back with your knees bent and feet flat on the ground. While arms on the side, with your palms facing down.
- Pushing your heels; lift the core up and squeeze your core, glutes and hamstring. Your upper back and shoulders should be still engaged with the ground while your core to the knee should form a straight line.
- Pause for 1-2 seconds and return to the starting position.
- Complete 10-12 reps for 3 sets.